This chart outlines average daily nutritional needs for healthy adults age 25 to 50. Since your age, size, activity level and health all affect dietary considerations, your requirements may be different.
Calories 2400 1850
Total Fat 80 g or less 62 g or less
Saturated Fat 27 g or less 20 g or less
Cholesterol 300 mg or less 300 mg or less
Sodium 2400 mg 2400 mg
Total Carbohydrate 360 g 275 g
Dietary Fiber 20 to 30 g 20 to 30 g
Protein 63 g 50 g
Calcium 1000 mg 1000 mg
Iron 10 mg 15 mg
Source: National Academy of Sciences, National Research Council, Recommended Dietary Allowances (10th Edition, 1989).
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